Ease in, flow out with breath & sound

We'll begin with gentle movements/postures and breathing exercises, based on the Five Elements Theory of Chinese Metaphysics, so as to help you connect with your qi (life force).

After you've eased into the space, cool down with a live gong meditation that will both uplift and restore your spirits. Let the vibrations relax your body and peel away layers of your mind to reveal the depth of heart and vastness of being. Suitable for all levels.

Duration: 90 mins

Led by Chun, a Wim Hof certified instructor, find out how you can utilize oxygen and cold exposure to optimise your body and mind. You'll be guided through the following:

• Wim Hof breathwork techniques (45 mins)
• Guided cold immersion (45 mins)

Breathwork will be conducted in our studio, and the ice bath will be outdoors, at Raw Kitchen & Bar’s lawn on the ground level of the building.

All levels, beginners welcome.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Who is this workshop for?

This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

Learn to befriend your mind

An eight-week foundational mindfulness training course which is evidence-based, practical and empowering.

Here's how you can benefit from the course: 

• Build a greater capacity to deal with stress
• Improve your energy levels and overall productivity
• Boost your levels of attention, concentration, and focus
• Experience an increase in a sense of connection, meaning, and purpose with life
• Possess a skill set and adopt a personal practice that can be applied to daily life
• Better approach to chronic pain management

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What you'll learn

Week 1     Recognising the present moment
Week 2     Perception and how we make sense of the world
Week 3     Keeping the body in mind
Week 4     Investigating stressful experience and approaching the difficult
Week 5     Finding perspective: working with emotions and thoughts
Week 6     Relationships and kindness
Week 7     Values and action
Week 8     Making mindfulness a part of your life

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Schedule

Every Thursday from 8 July to 26 August.

Each session is 2.5 hours, from 7:00pm to 9:30pm. There will be an extra 9th session: Day of MIndfulness on 7 Aug, 10:00am to 4:00pm.

Kindly note that there are no makeup sessions available. Please ensure that you can attend all, or at least six out of the eight sessions. The course facilitator will provide remote guidance for the missed lessons, if needed.

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What does MBSR involve?

Pre-MBSR

Registration: Fill up pre-MBSR course questionnaire

During MBSR

• Body and breath awareness training
• Looking into your own patterns of thinking, feeling and action
• Learning how to transform them positively
• Developing a personal practice of mindfulness

How is MBSR conducted?

• A variety of formal and informal mindfulness practices
• Seated, lying down
• Gentle movement
• Brief lectures on stress physiology
• Highly participatory activities and group discussions

Resources provided

• Free access to practice audios and a 100-pg course book from Openground
• Activity materials

Post-MBSR: Be part of an inclusive community to support your practice